Monday August 14th:
Today was the first full day of trying to stay on this diet plan while at work. I have prepared alot of chicken breast in advance that way all I have to do is wake up and assemble my meals. Today I brought in in two main meals containing chicken/broccoli/almonds, a shake with PB and two scoops of whey, and an additional cup of broccoli to take with my shake. Brining in all these meals got a few looks from the coworkers but there was really no problem grabbing these and being able to eat every 2-3 hours.
After work I came home and had meal #5 which contains a whey shake, glutamine, almonds, and more broccoli. My plan was to time this meal so that I could go to the gym and be back around when I was supposed to eat again. So 45 minutes after consuming this I took my tablespoon of natty peanut butter as recommended and downed 2 grams of ALCAR then headed to the gym with my premade shake.
Todays Training Routine:
Incline Bench - 4 sets of 15
Flat Bench - 4 sets of 15
DB Flys - 4 sets of 15
Pushups - To Failure
Crunches - 4 sets of 25
Reverse Crunches - 4 sets of 25
During Workout Shake:
7 scoops of Xtend, 1.5 scoops of whey, and 2 additional grams of Citrulline Malate
From the few weeks I did of DFHT training I knew these sets would be killer if I started off to high. So I went really light and tried to hit all 15 reps. For the most part I did pretty good on everything except the last set of flat bench as my arms were starting to give out and I only got out 12 reps.
Crunches were another problem area for me. I am not used to doing this high amount of crunches so around set 3 I started to have problems and missed a few on both regular and reverse. As my abs get used to this I should be able to hit all the reps.
After the lifting part of the session I went into the cardio room and did 35 minutes of fast paced walking on the treadmill. This was about 3.7 mph at a 5.0 incline. The cardio was not supposed to be hard as we are supposed to low intensity cardio staying within the 130-150 bpm heart rate range.
Overall I felt the day went pretty well and the diet is really easy to follow if you prepare everything in advance. There was no point during the day that I was hungry as I was continuosly eating.
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